March 25, 2018

Reducing histamines through nutrition

 

Managing allergies and histamine though nutrion

It is important to eat foods that are low in histamine levels in accordance to your threshold. Please always remember that there is no such thing as an “histamine-free diet”!

Here are some general pointers:

Avoid or reduce eating canned foods and ready meals
Avoid or reduce eating ripened and fermented foods (older cheeses, alcoholic drinks, products containing yeast, stale fish)
Histamine levels in foods vary, depending on how ripe, matured or hygienic the foods are
As much as it is possible, only buy and eat fresh products
Don’t allow foods to linger outside the refrigerator – especially meat products
Ensure that your food preparation area (kitchen) is always kept clean!
Everyone has their own threshold; you will need to find yours
Consult a certified dietician about working out a balanced diet
Low histamine level foods:

Fresh meat (cooled, frozen or fresh)
Freshly caught fish
Chicken (skinned and fresh)
Egg yolk
Fresh fruits – with the exception of strawberries, most fresh fruits are considered to have a low histamine level (also see histamine liberators below)
Fresh vegetables – with the exception of tomatoes
Grains – rice noodles, yeast free rye bread, rice crisp bread, oats, puffed rice crackers, millet flour, pasta (spelt and corn based)
Fresh pasteurised milk and milk products
Milk substitutes – coconut milk, rice milk
Cream cheese, butter (without the histamine generating rancidity)
Most cooking oils – check suitability before use
Most leafy herbs – check suitability before use
Most non-citric fruit juices
Herbal teas – with the exception of those listed below
High histamine level foods:

Alcohol
Pickled or canned foods – sauerkrauts
Matured cheeses
Smoked meat products – salami, ham, sausages….
Shellfish
Beans and pulses – chickpeas, soy beans, peanuts
Nuts – walnuts, cashew nuts
Chocolates and other cocoa based products
Vinegar
Ready meals
Salty snacks, sweets with preservatives and artificial colourings
Histamine liberators:

Most citric fruits – kiwi, lemon, lime, pineapple, plums…
Cocoa and chocolate
Nuts
Papaya
Beans and pulses
Tomatoes
Wheat germ
Additives – benzoate, sulphites, nitrites, glutamate, food dyes
Diamine Oxidase (DAO) blockers:

Alcohol
Black tea
Energy drinks
Green tea
Mate tea
Debatable:

Yoghurt – depends on the bacteria culture used
Egg white – it is a histamine liberator only when in its raw state
Other

Yeast – even though it does not contain histamine as such, yeast serves as a catalyst for histamine generation during manufacture. There is no yeast in the end product.

Citations

NMI Portal für Nahrungsmittel Intoleranz, Histaminunverträglichkeit – Richtige Ernährung
Maintz L, Novak N: Histamine and histamine intolerance, American Journal of Clinical Nutrition 2007
Jarisch, R. “Histaminunverträglichkeit”, Thieme Verlag, 2nd Edition